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Training Log Archive: Shminty

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running14 12:48:42 107.59(7:09) 173.15(4:26) 180
  Strength and Conditioning2 55:00
  Total14 13:43:42 107.59 173.15 180

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

8 AM

Running 1:43:58 [3] 24.6 km (4:14 / km)
shoes: Brooks 10

Blacon, over the river, Westminster Park, Grea Broughton, canal home.

Turnarounds to finish.

Saturday Nov 25, 2017 #

9 AM

Running 21:48 [1] 4.13 km (5:17 / km)
shoes: Brooks 10

In the sleet/snow
1 PM

Running 17:24 [1] 3.46 km (5:02 / km)
shoes: Kalenji Trail

Running 5:58 [2] 1.31 km (4:33 / km)
shoes: Mudclaws

Running 33:56 [4] 9.63 km (3:31 / km)
shoes: Mudclaws

Liverpool XC
Managed to keep my shoes on this year but again start probably wasn't fast enough at the start. And then just wasn't quite feeling it today.

Running 18:06 [1] 3.3 km (5:29 / km)
shoes: Mudclaws

Friday Nov 24, 2017 #

7 AM

Running 1:03:23 [2] 15.94 km (3:59 / km)
shoes: Brooks 10

4 PM

Running 21:09 [1] 4.26 km (4:58 / km)
shoes: Brooks 10

Thursday Nov 23, 2017 #

8 AM

Running 1:05:04 [2] 16.03 km (4:04 / km)
shoes: Brooks 10

3 PM

Running 41:11 [1] 8.5 km (4:51 / km)
shoes: Brooks 10

Golf course.
Someone has stolen the old greens.

Wednesday Nov 22, 2017 #

7 AM

Running 1:26:21 [1] 17.52 km (4:56 / km)
shoes: Brooks 10

Shorter loop round Dumyat
11 AM

Running 27:21 [1] 5.3 km (5:10 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Step Ups 8,8 25kg (dumbells as bars full)
Half Squats 6 x4 80,80,85, 85
Step Ups 8,8 - 35,37.5kg
Single Leg Squats 6 x3
6 PM

Running 21:54 [1] 4.22 km (5:11 / km)
shoes: Brooks 10

Tuesday Nov 21, 2017 #

8 AM

Running 51:22 [1] 11.09 km (4:38 / km)
shoes: Brooks 10

Running 15:00 [4] 3.42 km (4:23 / km) +180m 3:28 / km
shoes: Brooks 10

Hills on Sheriffmuir Road / road up to top of Minewoods.
3x5mins (run back down ~4.40)

1.13, 1.14, 1.14
~60m climb

Bit further than when I did the session 6 weeks ago. Mist down today though so no views over the city.
6 PM

Running 33:21 [2] 7.06 km (4:43 / km)
shoes: Brooks 10

Running 15:49 [4] 5.4 km (2:56 / km)
shoes: Brooks 10

Central
Victoria Square ~415m
Paired with Ali
72/73s

Running 21:27 [1] 4.32 km (4:58 / km)
shoes: Brooks 10

Monday Nov 20, 2017 #

7 AM

Running 1:00:25 [2] 14.93 km (4:03 / km)
shoes: Brooks 10

Stirling loop
Hill strides at end on Coneyhill Road 10s x5
8 PM

Running 29:44 [1] 5.98 km (4:58 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]
shoes: Brooks 10

Step Ups 8,12,12,12 25kg (dumbells as bars full, arms getting very tired!)
Single Leg Squats 6 x3
Squats 6 x4 60, 60,65, 67.5

Running 14:01 [1] 2.75 km (5:06 / km)
shoes: Brooks 10

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